Squatch

"Frankenchipper"

Creepy Combination for time of:

400m Run

21 Kettlebell Swings (53#/35#)

12 Pull-ups

400m Run

15 Overhead Squats (45#/35#)

30 Wallballs (20#/14)

5 pull-ups

10 Push-ups

15 Air Squats

5 pull-ups

10 Push-ups

15 Air Squats

50 Push Press (45#/35#)

50 Walking Lunges

Results

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Our 5th Annual Frankenchipper!

My favorite WOD and SRCF tradition of the year (followed closely by Movember)! The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”. This WOD is a quick gasser that’s light but challenging. Even more when you have a costume on. We had a really great turnout on Saturday for this despite other things keeping many who wanted to be there such as soccer games, being sick and other life stuff. Already can’t wait for next year!

We also had our 5th annual Halloween party at our dungeon last night. Open to the whole box and friends; we had a great turnout of entertaining characters, paleo-faileo food, strong drinks and a good times. The Joker and Harley Quinn and the whole Bat family thanks you for coming!

REMINDER: NO PM Classes this Thursday 10/31. Classes are at 0630, 0830, 0930 and 1130 only. Happy Halloween!

"Wood"

5 Rounds for time of:

400m Run
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High Pull (95#/65#)
10 Thruster (95#/65#)
1 min. rest

Partial Results

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Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. ~ CrossFit.com

“Wood” The Story Behind the Hero

Events:

Watch the 2013 CrossFit Invitational live from Berlin on Eurosport (Europe only) or the CrossFit Games site, Saturday, October 26th, at 7 p.m. CEST (10 a.m. PST)

Team U.S.A. Trains for the Invitational – [video]
Team World Trains for the Invitational – [video]

Worm of the World

Get to Know the Competitors of the 2013 CrossFit Invitational

Schedule Announcement:

Tomorrow is the Frankenchipper! Go time for class is 10AM. Costume a must for the WOD. Anyone wanting to come to our costume party tomorrow night then get details at the box or on the FB group.

Stand Up

Strength WOD:

5-5-5-5-5
Front Squat

Conditioning WOD:

For time:
4 Rope Climbs (15′)
200m Run
1 Front Squat (185#/135#)
3 Rope Climbs
200m Run
2 Front Squats
2 Rope Climbs
200m Run
3 Front Squats
1 Rope Climb
200m Run
4 Front Squats

* Must clean bar from ground; no racks

Results

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Congrats to Luanne who PR’d her first rope climb and did some in a WOD tonight. The 0630 class also set a PR today with 11 people! Maybe I should make every Thursday include rope climbs.

The events have been announced: The 2013 CrossFit Invitational – Event Announcement

The Top 5 Ways Fascia Matters to Athletes: breakingmuscle.com

"Lift Up Luke"

Strength WOD:

1-1-1-1-1-1-1
Power Clean

Conditioning WOD:

“Lift Up Luke”

As Many Rounds As Possible in 5 Minutes of:
4 Power Cleans (155#/105#)
24 Double-Unders
10 Pull-ups

Results

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Today was the “Lift Up Luke” WOD fundraiser for Autism awareness that CF affiliates around the world participated in since this past Saturday. To donate to support the cause and read more about the cause and workout then go check out “Lift Up Luke“.

Miranda Oldroyd and Chris Spealler perform the charity workout, Lift Up Luke – video [ipod] [mov] [HD mov]

The 6 Most Brutal CrossFit WOD’s by Men’s Fitness Maybe not the MOST brutal, but each of these workouts are high up on the list.

Frankenchipper is on Saturday at 10am! Costume required!

"Diane"

“Diane”

For time:

21-15-9 Reps each of:
Deadlift (225#/155#)
Handstand Push-Up

Checkout WOD:

For time:

50 Hollow Rocks

Results

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“Diane” Day:

What are the CrossFit benchmark workouts? Two great reads on the history of the “Girls” on the CrossFit Journal:

“Benchmark Girls” by Coach Greg Glassman

“The New Girls” by Coach Greg Glassman

Don’t miss the 2013 CrossFit Invitational, presented by Reebok. Watch Team USA take on Team World, live on Eurosport this Saturday, October 26!

Schedule:

10/26: “Frankenchipper” WOD! Sat. at 1000! We will run waves as needed. Costume required for the WOD. Otherwise there will be adjustments made to your workout to “compensate”.
10/31: All PM Classes (4, 5, 6 and 7pm) CANCELLED for Halloween festivities. Go trick-or-treat or pass out candy, just don’t pass out from too much candy!

"Isabel" Sandwich

For time:

1000m Run
30 Power Snatch (135#/95#)
1000 Row

Results

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“Isabel” (30 snatches for time) mixed with some running and rowing. Great start to the week!

Preg-Meg snatches and rows. (Don’t worry, it’s safe and she was CrossFitting long before she got pregnant)

Big thanks to Debra, Amy N., Frank and anyone else I missed for organizing the baby shower yesterday for Meghann and Derek and Christa and Kyle. Great turnout and a ton of fun.

Events to be in the know about:

10/23 Wed. – “Lift Up Luke” WOD fundraiser for Autism awareness. All classes this Wed. will have this WOD as the conditioning workout. To donate to support the cause and get the details on the workout then go check out “Lift Up Luke“.

10/26 Sat. – “Frankenchipper Halloween” WOD Costume required, WOD starts at 10am and we will run waves as needed. If you didn’t catch it already a costume is REQUIRED!

10/31 Thurs. – Halloween No PM classes (Regular AM classes, from 4-7pm we are closed for trick-or-treating)

11/5 Tues. – OnRamp for November begins (Spaces available)

"Dueling Squat Cleans"

Main Class:

3 Rounds for time:
400m Run
Max Rep Squat Cleans (95#/65#)

Partner up and go “head to head” at squat cleans. Most reps after 3 rounds wins. Run fast so you can out-do your partner!

Rules:

One runs 400m while one performs max reps
Switch after each run
Full squat clean, bar must touch ground each rep
Don’t tell your rep count until the end of the WOD

Advanced RX Class:

Strength WOD:

3-3-2-2-1-1-1-1
Snatch Balance

Then complete:

Every Minute On the Minute (EMOM) for 6 Minutes:
2 Cleans (Squat)

* choose load

Conditioning WOD:

9-6-3 of each for time of:

Bar Muscle-ups
Clean (155#/105#)

Results

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Not really sure what is going on here:

CrossFit – “Efficiency Tips: Muscle-ups” with Chris Spealler

Mastering the Bar Muscle-Up: Dusty Hyland

Today is the SRCF Baby Shower for Christa and Kyle and Meghann and Derek. Hope to see everyone there!

Details below:

When: Sunday Oct. 20th from 4-6pm
What: Dual SRCF baby shower for Meghann and Derek and Christa and Kyle
Where: Amy will be hosting the shower(s) at her gym (Mt. Si Gymnastics)
What to bring: This is a pot-luck event. Let Amy, Deb, or Frank know if you plan to come and what you can bring.
We will also get to “play” like last time so be ready to jump, bounce, swing and slackline!

"Reversed Filthy Fifty"

For Time:

50 Double-Unders
50 Burpees
50 Wall Balls (20#/14#)
50 Back Extensions (Sub: Good Morning 45#/33#)
50 Push Press (45#/33#)
50 Knees to Elbows
50 Walking Lunges
50 Kettlebell Swings (35#/26#)
50 Jumping Pull-ups
50 Box Jumps (24″/20″)

* Scale to “Reverse Dirty 30” – 30 reps each

Results

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Even backwards it’s still filthy. Ten exercises of fifty reps each with practically no load is some rough conditioning work. This is a reversed version of the classic CrossFit “chipper” that we don’t do very often (maybe once a year) but this combination does slow it down a bit by starting with the burpees and wall balls early. Either way is misery.

How to: GHD Sit-up with Chris Spealler – video [ipod] [mov] [720 HD] [1080 HD]

Ashley Nugentsdottir (2 RFT of 10 reps each) vs. Coach Jeremy (reverse Dirty 30):

Running Dead

Skills WOD:

10 Minutes to practice ring skills:

Choose from: Ring Pull-ups, Muscle-ups, Ring Rows, Ring Dips, Ring Push-ups, HSPU, Skin the Cats, Toes to Rings, Jump to Support, and progressions for any of the above

Conditioning WOD:

As Many Rounds As Possible in 12 Minutes of:
400m Run
5 Deadlifts (Choose Load)

Post rounds and load

Results

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Quote of the day: “You know Rich Froning can snatch this right?” ~ Rob V. to Justin during yesterday’s back squat strength WOD as they were squatting 300 plus pounds.

An AMRAP like today’s forces you to hustle to get back to the barbell. Choosing your own load to manage sets of 5 helps with scaling correctly to allow you to lift properly without too large a load and keep moving.

I just found out about a fundraiser WOD for autism that is being organized by CF legend Josh Everett (one of the original CrossFit firebreathers) for this Saturday. Affiliates from all over the country are doing this to show their support and help raise funds for early detection of autism and treatment. We are going to program this short 5 minute workout sometime next week for the gym (doing this on short notice this Saturday would minimize participation vs. running it all day for all classes). Anyone who wishes to donate to support the cause and get the details on the workout then go check out “Lift Up Luke“.

This Sunday is the SRCF Baby Shower for Christa and Kyle and Meghann and Derek. Details below:

10/20 Baby Shower:

When: Sunday Oct. 20th from 4-6pm
What: Dual SRCF baby shower for Meghann and Derek and Christa and Kyle
Where: Amy will be hosting the shower(s) at her gym (Mt. Si Gymnastics)
What to bring: This is a pot-luck event. Let Amy, Deb, or Frank know if you plan to come and what you can bring.
We will also get to “play” like last time so be ready to jump, bounce, swing and slackline!

Photographic evidence that Spencer has secretly been denting the chalk buckets?